Hitting the weight room isn’t the only way to build strong, toned legs. In reality, gym workouts typically focus on hitting the large muscle groups (glutes, quadriceps, hamstrings, calves) while also training the core muscles. If you’ve been working out at home or don’t have access to a gym, then you’re probably wondering what exercises you can do to still get an effective workout. Well, don’t worry because there are resistance band exercises for legs that can help you achieve your fitness goals.
Resistance band exercises for legs provide lots of variety to work all the major muscle groups in the lower body and also provide the flexibility of letting you train from anywhere.[1]
If you travel regularly or simply enjoy working out of your bedroom, then this is for you.[2]
In this article, I will be sharing the top 11 resistance band exercises for legs.
Before diving in, you’re also recommended to get the free resistance band workout plan – 30 Day Resistance Band Full Workout Challenge to challenge yourself!
1. Resistance Band Squat
Muscles worked: Glutes, quadriceps, and hamstrings
This is one of the best glute exercises with bands, and it has the added bonus of also working out the quads and hamstrings, ensuring your legs get a well-rounded workout.
While standing, place a resistance band just above your knees. Keep your feet around shoulder-width apart, and hold your arms out in front of you. Keeping your glutes and core tight, sit into a squat by pushing your butt back and down. Push against the resistance band with your knees, and keep the weight firmly on your heels by pressing on the ground and standing back up.
Progression: Add a 1-second pause at the bottom of the movement to make this harder.
Rep range: 10-15
2. Banded Glute Bridge Pulses
Muscles worked: Entire back of your legs and glutes
If you’re looking for a booty band workout, this exercise is a great place to start!
Lie on your back with your feet hip width apart and flat on the floor. Place the band above your knees. Keep your core tight and then push your hips up, driving through your heels until your knees reach a 90-degree angle, creating a bridge.
Then, come back down to fully complete the rep. Be sure you push your knees out and against the band to keep them in line with your shoulders.
Progression: To make the exercise more difficult, you can do it by lifting either your right or left foot off the ground. Make sure you alternate legs.
Rep range: 10-15
3. Lateral Band Steps
Muscles worked: Glutes, hip-abductors, and quads
Place the resistance band just above the knees. Stand in a quarter squat position with your feet around shoulder-width apart and pointing directly forward. With the left foot, step around 10 inches to your left, and then step in with the right foot from the same distance so that your feet are back to your starting position. Continue alternating steps, side to side, and repeat in the opposite direction.
Progression: Place the resistance band around your ankles instead of the knees to increase the difficulty.
Rep range for each leg: 10-15
4. Resistance Band Leg Curls
Muscles worked: Hamstrings
Lie on the floor, face down, with your legs straight. Loop a resistance band around your ankles. Slowly curl one leg bringing your heel up to your bum by bending your knee. Hold this for several seconds, and then lower the bent leg down to the starting position.
Progression: When descending on the rep, come down with a 3-second negative to make the movement more difficult.
Rep range for each leg: 10-15
5. Resistance Band Tabletop Glute Kickbacks
Muscles worked: Glutes and core
Position yourself on all fours, and place a resistance band in the arches of your feet. Squeeze your glutes and core, and then kick your left foot directly behind you in a straight line. Then, bring your foot back to your starting position, and alternate legs.
Progression: When descending on the rep, come down with a 3-second negative to make the movement more difficult.
Rep range for each leg: 10-15
6. Single Leg Resistance Band Box Squat
Muscles worked: Quads and glutes
Using resistance bands for buttocks workouts is a great way to build strength and stability. For this exercise, sit on the edge of a chair or bench, and place the resistance band above your knees. Ideally, you want to be sitting so that your knees are bent at 90 degrees.
Ensure that your torso and chest are in front of your hips. Then, lift your left leg off the floor so that only your right leg is on the floor. Stand up on your right leg until it is fully extended, and then sink down onto the chair or bench slowly. Repeat this on the other leg.
Progression: When descending on the rep, come down with a 3-second negative to make the movement more difficult.
Rep range for each leg: 10-15
If you find it too difficult to do single leg box squats with a resistance band, here’s a version of it without a resistance band for beginners:
7. Resistance Band Leg Lifts
Muscles worked: Smaller muscles in the glutes
In the standing position, place the resistance band around your ankles with your feet shoulder-width apart. Maintaining an upright posture (eyes looking forward and chest up) and placing your hands on your hips, bring your right leg out to the side as far as you can without shifting the hips. Once you feel the tension, lower your leg to the starting position.
Progression: When descending on the rep, come down with a 3-second negative to make the movement more difficult.
Rep range for each leg: 10-15
8. Resistance Band Clamshells
Muscles worked: Glutes and core/obliques
For this resistance band exercise for legs, lie down on your side with your legs on the floor, and hold yourself up with your forearm. Place the resistance band just above your knees, and then bend them to 90 degrees.
Ensure that both feet are together and your abs are engaged. Drive your top knee upwards as far as possible, and then slowly bring it back down to the starting position. Repeat this on the other leg.
Progression: When descending on the rep, come down with a 3-second negative to make the movement more difficult.
Rep range for each leg: 10-15
9. Resistance Band Fire Hydrants
Muscles worked: Gluteus medius and minimus
Go on all fours, and place a resistance band just above your knees. Keep your core and glutes tight, and then lift your knee to the side without moving your hips. Straighten and stabilize your body as you push against the resistance band.
Bring your knee back to your starting position on all fours. Repeat with the opposite leg.
Progression: When descending on the rep, come down with a 3-second negative to make the movement more difficult.
Rep range for each leg: 10-15
10. Resistance Band Standing Rear Leg Lifts
Muscles worked: Glutes and hamstrings
In the standing position, place the resistance band around your lower calves. Press your hands on the wall or something sturdy to ensure that you can keep your balance.
Raise one leg behind you until you feel the tension in the resistance band. Once you reach the top of the movement, contract your glutes and bring your leg back to your starting position. Repeat with the other leg.
Progression: When descending on the rep, come down with a 3-second negative to make the movement more difficult.
Rep range for each leg: 10-15
11. Resistance Band Leg Extension
Muscles worked: Quadriceps
Lie flat on your back, and bend your left leg towards your chest. Using both hands, hold the resistance band tightly, and place your left foot in it. With your right foot planted on the floor, press your left leg out at a 45-degree angle, and then bring it back to the starting position. Repeat this with the other leg.
Progression: When the quadriceps are lengthening, come down with a three-second negative to make the movement more difficult.
Rep range for each leg: 10-15
Final Thoughts
These are the 11 best resistance band exercises for legs that you can ever find.[3] Give them a go, and you’ll be well on your way to growing those glutes, hamstrings, and quadriceps from anywhere in the world.
More Resistance Band Exercises
- 7 Resistance Band Exercises You Can Try at Home for a Perfect Body Shape
- Stay in Shape on the Road with These Resistance Band Workouts
- 10 Easy At-Home Leg Toning Workouts for Women
Featured photo credit: Kelly Sikkema via unsplash.com
